The secret to this flavorful salad is mixing the raw spinach leaves with the hot rice – the steaming rice sort of blanches the spinach leaves. They become brighter and more tender and are able to retain their flavor and nutritional value. Cut up all veggies while the rice is cooking because you’ll need the spinach leaves to be ready immediately after the rice is done cooking.

Remember the sloppy joes from your childhood? They were a great quick lunch my mom would make on weekends. Sue misses the flavor and fill-you-up yumminess of sloppy joes, but this textured soy protein (TSP) alternative has no fat or cholesterol. In this recipe, Sue used frozen, pre-chopped onion and green pepper to save time.

Hearty miso with mushrooms! Miso is neither difficult to make nor very time-consuming. Cremini mushrooms are fat-free, cholesterol-free, gluten-free, low in sodium, and full of vitamins and minerals. Miso is made of fermented tofu and rice or other grains. There are many types and colors of miso, but white miso is the most mildly flavored. Wakame seaweed is packed with vitamins and minerals, as well! So what we have is a flavorful, healthy, hearty soup for the upcoming fall season!

Why have boring green peppers when you can feast your eyes on orange, yellow, and sweet red peppers stuffed with a savory rice-rich mixture? Any leftover rice mix can be baked in a loaf pan. If you use fresh herbs in this recipe, use three times the quantity.

Don’t be put off by the long list of ingredients; if you prep before you start, it goes much more quickly!

Based upon a traditional stew of West Africa, this dish offers a wealth of flavors, blending colorful vegetables with curry spices and peanut butter. You control the spiciness. Don’t worry about the long list of ingredients. It doesn’t take long to make; just let it simmer for about an hour. The smells in your kitchen will be wonderful!

In a large cookpot, heat oil and add onion, cabbage, and garlic. Cook until cabbage is softened, about 5 minutes. Stir in spices and peanut butter. Add tomatoes, broth, and water. Add sweet potato, rutabaga, carrots, and spinach; stir and bring to a boil. Reduce heat to simmer. Add chickpeas and salt during the last 10 minutes.

Beautiful fragrant golden soup with tofu – yum! Red bell pepper and cilantro make a colorful addition – sort of like fireworks – and the curry can be like fireworks in your mouth! If you like it milder, just use mild curry powder or less of the hot stuff. Speaking of hot stuff, we’re going to help you impress your dinner guests with kitchen trivia. Did you know that “oz,” the abbreviation for ounce, comes from onza, the Italian word for ounce?

Delightfully lemony, these vegan donuts are light, not too sweet, and take just a few minutes to throw together! It’s best to bake them in a donut pan – the donut shape looks really cool – but a muffin pan works just as well. These donuts are best eaten fresh, although they will keep for a couple days (if they last that long!).

Add wet ingredients, and stir just enough to remove dry spots. You may need to add a bit of water, a teaspoon at a time, so that batter is not too thick to pour into pan. Fill the indentations 2/3 full. Bake for 11-15 minutes. Makes one dozen.

Cool donuts on paper towels on a rack, and when cool, dip the top into glaze. Before the glaze dries, you can add toasted almonds, poppy seeds, or whatever you like.

Lauren requested a holiday candy recipe with peanut butter or “something like that.” Sue got busy in the kitchen and concocted these festive rum balls. A natural-foods store visit may be necessary to get high-quality vegan and organic ingredients, but the resulting great flavor is worth it! These rum balls are very rich, so you’ll want to make them small. With only 5 ingredients, they’re easy to make, so add some flash to your holiday stash!

2 cups vanilla wafers (almost a whole 9-ounce package)

1/2 cup organic peanut butter, creamy or crunchy

1 cup pecans, toasted and finely chopped

1/3 cup good-quality light rum

1/2 cup agave nectar

Mix all ingredients together. Add the remainder of the crumbs if the mixture is not stiff enough. Chill for 10 minutes.

Roll a small clump of dough between your palms briefly. Balls should be about 3/4 inch or 2 cm in diameter. Place on cookie sheet and refrigerate. When chilled thoroughly, you can place them in a sealed storage container in the fridge.

This is a delicious two-part liquid libation in which you can control the flavor and the potency. So it could be a potent drink that may result in a face plant, or it might just be a delightful diversion – you choose. You can use an insulated mug; a short, wide glass; or a fancy Tiki mug. (You may need to taste and add more ginger ale.) This recipe will quench the thirst of two or three people.

Sue decided to call this drink a Mint Fuzzy Slipper because if you drink too much of it, your brain will feel like fuzzy slippers (as will your mouth the next morning). Vegan versions of Crème de Menthe and Crème de Cacao are readily available, but check labels to be sure.

What is it about fresh, warm, home-baked bread that is so comforting? This Italian flatbread recipe is surprisingly easy to make, and its delicate flavor goes with almost everything. It cooks up so fast; you’ll want to make this for dinner a couple times a week.

Place all dry ingredients in a mixing bowl, and use a fork to gently blend them. Make a well in the center, and pour the oil and water into it. Mix gently until completely blended. If necessary, add a teaspoon or two of cold water; then knead with your hands until dough is smooth.

Pull out a wad of dough about 2 1/2 inches across – slightly larger than an egg or a ping-pong ball. Place onto a lightly floured surface and spread with your fingers into a flat disk about 8 inches across. The top will be uneven.

Heat a large nonstick frypan over medium-high heat. (We used one of those grill pans with the ridges in the bottom, which gave the bread in our photo the sear marks.) When pan is hot, brush the flat dough disk with olive oil and place oiled side down in the pan. Heat for about 2 minutes until a few brown spots appear on the bottom. Brush top with olive oil, flip bread over, and cook another 2 minutes. Slide out of pan onto a plate with paper towels on it, and sprinkle with a little kosher salt. Repeat with the rest of the dough. Serve while warm.

What do you all think about maybe adding some flecks of sun-dried tomatoes to this recipe…or pine nuts? I also think this bread might be delicious with a homemade veggie burger.

Butternut squash lends a lovely color and flavor to this soup. Coconut milk makes the soup creamy without the cream, and the red curry paste provides a touch of heat. This would be a good first course for an Asian-themed meal.

1. Preheat oven to 425 degrees. Toss butternut squash chunks with olive oil and place on a greased baking pan or a baking pan lined with parchment paper. Bake the squash until tender (about 40 minutes).

2. Heat the olive oil in a large stewpot over medium heat. Saute the onions until softened. Don’t brown them; add a little broth to the pan if they start to brown. Add the ginger, garlic, and salt; cook for an additional minute or two. Add the vegetable broth and squash chunks; heat thoroughly. Stir in coconut milk and sambal oelek.

3. If you have an immersion blender, use it to puree the soup in the stewpot. If you don’t have an immersion blender, transfer the soup to a blender and process until smooth.

4. Divide soup among serving bowls. Drizzle a teaspoon of fresh lime juice over the soup in each bowl. Garnish with fresh or dried cilantro if desired.

What can we say about a beautiful, colorful, nutrient-filled dish that takes after its namesake (well, at least the beautiful, colorful parts)? This salad starts with a coleslaw base, but you can add everything you like and can only make it better! It’s so flavorful, you don’t need any fancy spices. When you see the bright colors and taste the sweet-sour dressing, you’ll be bowled over by Boulder Slaw!

Start with a coleslaw base:

shredded green and red cabbage and shredded carrots (you can use a prepared coleslaw pack, if you like)

Here’s a recipe for a cold mountain winter – it’s hearty and filling and delicious! We created this from several other lentil recipes but added a twist – a tomato base. In this recipe, it’s important to make sure the lentils are cooked until tender before salt is added; the salt may prevent the lentils from getting tender. Nothing worse than crunchy lentils. Add jalapenos to taste – one tablespoon gives you a medium spicy bite. And the stew is great the next day! If it’s too cold for a dark beer with this stew, you might want to try a hot spiced cider drink, and try to stay warm until spring!

These yummy veggie burgers were created by a student in Sue’s vegetarian nutrition class. (Helen gets an A+ for this recipe.) They are super-healthy, high in protein and fiber. TVP stands for textured vegetable protein. Helen suggests using frozen TVP crumbles to make shaping the patties easier. We used Amy’s organic lentil soup in the recipe, but you can substitute tomato for a different flavor.

This recipe makes a lot of veggie burgers. After you have shaped all the burgers you need for your meal, you can put the rest into a meatloaf pan and bake it for 25 minutes. Freeze the loaf for another day, and then slice and serve the reheated loaf with pasta sauce and linguini on the side. Add a green salad and a glass of red wine, and voila! Easy weeknight meal.

Sauté onion and mushrooms in oil until tender, about 4 to 5 minutes. Set aside. Chop nuts in a grinder or blender, and then place in a large mixing bowl. Add remaining ingredients and blend well. Shape into patties. Cook in an oiled pan on medium heat until browned. Turn gently. Or cook on the grill for a couple minutes per side. Serve on a bun with lettuce, a slice of tomato, and vegan mayo, ketchup, or brown mustard.

2. In a heavy 2-quart saucepan, bring sugar, corn syrup, salt, and water to a boil over medium heat, stirring frequently, until sugar is dissolved. Stir in the peanuts. Clip a candy thermometer to the inside of the pan, but don’t let it touch the bottom. Continue boiling the mixture on medium-high heat, stirring constantly, until temperature reaches 300 degrees.

3. Remove candy thermometer, add baking soda, stir, and quickly pour mixture onto the baking sheet. Spread it out with a fork. Allow the pan to cool on a rack, and then break candy into pieces.

While on vacation in September, I broke my foot in three places. I spent two days in Lisbon before flying back to the States, and it was a sad affair. Instead of the planned sightseeing and city tours, I was laid up in the hotel for most of that time. Learning to use crutches is difficult, but using crutches on sidewalks with centuries-old cobblestones is even more of a challenge. I stayed in our hotel’s lounge while my cousin went out to see the city sights. On the first day she came back and reported that there was one restaurant close to the hotel, and she thought it was near enough that I could make it on crutches. “I don’t know what kind of restaurant it is and whether they have anything for you though,” she said. I was so excited to leave the hotel and experience something (anything!) of Lisbon, I was willing to try. Even in non-veg-friendly restaurants, you can usually at least order a salad, right?

We decided to try it. After a herculean effort on my part maneuvering over the uneven sidewalk stones, we made it to the restaurant door. What kind of restaurant was it?

I laughed out loud. And enjoyed a heaping plate from the buffet:

When in Lisbon, check out Green Pepper at 14 Avenida José Malhoa. The food is fresh and inventive, and they also have a wide selection of yummy drinks. The servers are friendly and attentive. They made my day.

This summer salad features delightfully crunchy quinoa and sweet corn kernels in a tangy dressing. Never tried quinoa? It’s similar to millet; look for it in the bulk section of your local natural foods store. We used red quinoa for this recipe, but other colors are available.

1. Combine rinsed quinoa, salt, and 1 1/2 cups water in a small saucepan over high heat. Bring to a boil; cover and reduce heat. Let quinoa simmer until all the water is absorbed (about 20 minutes). Remove from heat. After about 10 minutes, “fluff” the quinoa with a fork by lightly stirring.

2. In a large bowl, combine the cooked quinoa with the corn kernels, diced cucumbers, and tomatoes.

3. Whisk all the dressing ingredients together, and stir into the salad.

Raw foods are even more delicious in the summertime, when the hot temperatures deter even us diehard cooks from venturing near a stove. I came across this recipe for raw doughnut holes on the Rawmazing site. I happened to have a bag of Brazil nuts on hand, so I tried it right away. Yum. Let the doughnut holes sit in the refrigerator for a bit before you eat them or else the texture won’t be quite right (but they’ll still be delicious).

Spinach is an amazing powerhouse of vitamins and minerals: Vitamins B1, B2, B3, B5, B6, C, E, and K, plus folic acid, calcium, potassium, and zinc. Mandarin oranges contain vitamin C. Both mandarin oranges and spinach are fat-free, and pecans are high in fiber and protein. This colorful salad is not only nutritious, it’s also beautiful, and the complex dressing provides a wonderful burst of flavor!

1. Toast pecans in a pan over medium heat for a few minutes, watching them carefully. When they start to brown and release their oils (about 2 to 3 minutes), remove from pan and place on paper towels to cool.

2. In a large bowl, combine next 7 ingredients with a wire whisk to make the dressing.

Food labeling in India: The green image denotes a product without animal ingredients, while the image on the right labels products containing animal ingredients. Image courtesy of Kotra and the Wikimedia Commons.

A reader named Pradeep wrote to tell us about India’s veg-friendly food-labeling system, in which a green dot on a product means it does not contain any animal ingredients. Pradeep is now in the United States and has difficulty identifying veg products. He has to examine food labels and determine whether unfamiliar ingredients might be derived from animals.

And it’s no wonder. Here’s a little background for those who may not be aware of how veg food labeling works in the United States (hint: it’s much different from India’s system). The U.S. Food and Drug Administration’s (FDA’s) Food Labeling Guide only addresses animal products in the food allergen section, and the FDA passes the buck by saying: “We recommend that producers of meat products, poultry products, and egg products, which are regulated by the U.S. Department of Agriculture (USDA), contact appropriate USDA agency staff regarding the labeling of such products.” A search through the bewildering maze of the USDA’s Web site doesn’t shed much light on that agency’s stance on labeling.

Enter the Vegetarian Resource Group (VRG), which provided a thoroughly researched overview of the labeling situation in 2006, concluding, “There is no federal regulation of the word ‘vegetarian’ or ‘vegan’ in the United States.” So although food products in the United States lack a federal label that would indicate products containing animal ingredients, individual organizations are stepping up to the plate to address the issue. The Vegetarian Label Fact Table in the VRG’s article compares these labels and what each might indicate.

If anyone is interested in working with Pradeep on a labeling campaign in the United States, contact us and we’ll forward your info to him. In the meantime, keep reading those labels, and share your shopping strategies with us.

Dairy-free milks have come a long way in recent years. Many restaurants and coffee shops offer soymilk or rice milk (and unlike years past, the servers usually know what you’re referring to if you ask for it). And I think that every major grocery chain now offers soymilk and almond milk in the dairy cases. But even more options are available.

Although I was accustomed to the “beany” taste of soymilk, I can’t say I ever really got off on it. About a year ago, my friend Jill recommended coconut milk, and I haven’t gone back to soy since. I love the creamy texture of the coconut milk in my coffee, soups, and baked treats. I buy the organic So Delicious brand, which can be found in the refrigerated section. Aseptic packaging on the shelf is also available, so I keep a few extras in the pantry. Try it in broccoli rice soup.

I love the taste of almond milk. Although some brands lack the thick, creamy texture that I prefer for coffee, it’s a great choice for cereal and also in baked cranberry walnut oatmeal. It also adds a terrific nutty flavor to smoothies.

Hazelnut milk is similar to almond milk. Look for it in aseptic packages on the shelf.

Like soymilk, rice milk is available in unsweetened versions as well as flavors like vanilla and chocolate. Although I don’t cook or bake with it, I do use it in smoothies. And the mini packages are nice to take along on trips and camping excursions – no refrigeration required.

One dairy-free milk that I haven’t tried yet is hemp milk. It’s on my next shopping list. Let us know if you’ve tried it.

1. Heat oil over medium heat in a large stewpot. Sauté onion for 2-3 minutes. Add the vegetable broth and rice. Reduce heat to low; cover and cook until rice is tender (about 20 minutes).

2. While the rice cooks, steam the broccoli florets until they’re tender (but not mushy).

3. Allow the rice mixture to cool a bit, and then ladle into a blender or the bowl of a food processor. Process the rice mixture with the broccoli florets. Return the soup to the stewpot and stir in milk and spices. Heat through and serve. Serves 4.

There’s no need to serve an uninspired meal after a long day at work. This dish is super fast, and the tasty sauce easily rivals one from your local ethnic family restaurant. The bonus of eating at home: You get to personalize it with your favorite veggies. We included more ingredient ideas below the recipe.

3. Heat the canola oil in a large pan or wok. Sauté onion and garlic until translucent. Add mushrooms and zucchini; cook for 3 minutes or so. Add thawed frozen vegetables and canned vegetables at the end; cook until heated through.

4. Serve veggies over cooked rice or noodles, and spoon curry sauce over the top. Garnish with a sprinkling of chopped fresh cilantro leaves.

We’re extremely fond of a certain imported Italian grapefruit soda from a well-known natural foods chain. Inspired by the abundance of excellent citrus in stores right now, we wondered if we could make our own homemade grapefruit soda and duplicate the flavor of the imported soda. Well, the results were REALLY GOOD.

First, halve a grapefruit and squeeze the juice from the fruit. (We averaged about 3/4 cup of juice from each grapefruit, but these seemed to be very juicy, and I suspect that most grapefruits may yield a bit less.) Pour 3/4 cup to 1 cup juice per glass. Add sparkling mineral water and a squirt of agave nectar if you like a bit of sweetness. Stir and add ice. Sip and enjoy.

Fried plantains, fiesta beans and rice, and pico de gallo. This meal is a medley of Latin-inspired flavors, and these three items work SO well together. The slightly sour bite of the lime in the pico de gallo is balanced by the warm, sweet plantains…and the beans and rice complement both of them. I found myself trying to get a bit of all three on the fork at the same time…try it!

This delightful, fresh Mexican condiment, also called salsa fresca, is simple and delicious. Use it as a taco or burrito topping, or pair it with plantains and black beans and rice for a Latin-inspired dinner. Or just dip your chips in it.

We adore heirloom foods and ethnic ingredients, so we cheered the tale of the Chimayo Chile Project and the efforts of the Native Hispanic Institute in Santa Fe to preserve this 400-year-old chile. We purchased some back in November and promised to test it and let you know the results.

Well, we LOVE this chile powder. We tried it in veggie chili, south of the border soup, burritos, and breakfast potatoes. It adds a delightful, subtle smoky heat that we are now addicted to. And look at this amazing color:

I recently experienced sticker shock at the grocery store while shopping for vanilla extract, which prompted me to instead purchase vanilla beans and vodka. Time to make homemade vanilla extract!

First, I checked Barnivore to find a vegan-friendly vodka and settled on a pint of Skyy. Then I found two empty jars with lids. You can use one large jar, but I’m going to divide my batch and give my kitchen cohort Sue a jar of homemade vanilla extract so that she can bake something yummy for me.

Slice four or five vanilla beans down the middle and split each one, place them in the jar(s), and cover with vodka. Seal tightly and let sit for at least 5 weeks. The longer they stew, the stronger your extract will be.

If you’re experiencing post-holiday blues and you’re still facing weeks of winter weather, try focusing on one really good thing about winter: big pots of hot soup. This one incorporates the best of winter’s produce offerings.

1. Heat olive oil in a stewpot over medium heat. Sautè the onion 5 minutes or until transparent. Add celery and garlic; stir to combine. Stir in the carrots, turnip, and potatoes. Cover and cook for 5 minutes.

Roll the dough out on a floured surface to a uniform thickness. Use cookie cutters to cut dough into shapes. (We used cutters shaped like dog bones, but feel free to use whatever you have on hand.) Place shaped dough on a greased cookie sheet, and bake at 350 degrees for about 20 minutes.

Vegan peanut butter dog biscuits, ready for the oven!

Find a good excuse to give your pup a tasty treat, warm from the oven. Store leftover biscuits in an airtight container.

Love the flavor and texture of artisan loaves from the bakery but tired of paying sky-high prices? Make your own for a fraction of the cost! Yes, baking your own bread can be time-consuming, but it’s also very satisfying. And once you taste that warm, crunchy crust fresh from your oven, you may never go back to store-bought breads.

Here’s a basic recipe to get you started. No kneading is required. Feel free to experiment with some variations: Try topping with coarse salt, sprinkling some dried herbs into the dough, or adding some special ingredients like sun-dried tomatoes, finely chopped olives, or sprigs of fresh rosemary.

1. Mix 1/4 cup of the warm water with the yeast and sugar. Let stand for about 8 minutes until yeast is foamy.

2. Add remaining warm water. Mix flour and salt in until well incorporated (try adding the flour 1 cup at a time). Dough will be “wet” or rather sticky. Place dough in lightly oiled bowl, cover with a damp dish towel, and let rise for 2 hours in a warm, draft-free area. (If our house is cool and drafty on baking day, we place the bowl inside the oven on its lowest setting with the door propped open a bit.) Note that the dough may be hard to work at this stage.

3. After the dough rises, place it on a tabletop lightly dusted with flour. Divide dough into two small rounds* if desired, or just make one loaf. Add a little more flour if the dough is sticky and hard to work. Sprinkle flour on top of dough, and tuck sides under to create desired loaf shape(s). Place dough on a lightly oiled cookie sheet. Allow it to rest for approximately 40 minutes.

4. Preheat oven to 450°. For best results, add 3/4 to 1 cup boiling water to a broiler tray on the bottom rack. This creates steam in the oven and improves the texture of your loaf. (As a precaution, cover your oven window with a dish towel while adding the water container, and be very careful to avoid splashing water on the window to prevent cracking it.)

5. Bake for approximately 40 minutes or until golden brown. Oven times and temperatures vary, but with practice, you’ll be able to produce a picture-perfect loaf every time.

*A small round loaf of artisan bread is sometimes called a “boule” (from the French word for ball).

When I first became a vegetarian years ago while in college, I had no concept of nutrition. A box of crackers would sometimes suffice as my sustenance for the day. Sure, I’d read the literature about complete proteins and mixing your legumes with your grains. But hell if I knew what a grain even was. I was in college; ergo, I was poor, at the mercy of the dining room, and I got most of my calories from beer. I tried. I did. I combined cottage cheese with Cap’n Crunch cereal. That was a complete protein, right?

Even after college, when I was working and earning a living wage, I didn’t take the time and opportunity to educate myself about healthful eating. I wasn’t healthy at this time, and I was also overweight. When people learned that I was a vegetarian, they were always surprised. I did lose weight after I gave up cheese and started working out, but I still suffered from bouts of lethargy and dizziness.

When I moved to Colorado in my mid-twenties, I became a vegan. I lived with my sister who, to this day, continues to be a self-professed junk-food vegan. She showed me the wonders of fake meats, processed vegan food, and vegan cookies chockfull of chemicals. I loved it all and truth be told, I found it easy to be vegan on that kind of diet. I still ate fruits and vegetables, just not enough. I knew that I was probably slightly anemic and that I sometimes failed to get enough protein. I had almost a completely carb-based diet with some occasional tofu and fake meat products thrown in. And I only eliminated about three times a week.

When I moved to California a few years ago, I realized that my diet needed an overhaul. My hair was thinning and, unfortunately, it sometimes takes an aesthetic problem to wake you up to underlying issues. I had my Total Binding Capacity and ferritin level checked, and although they were within the normal range, they were on the low end. I also realized that according to the formula used to determine the daily recommended amount of protein grams (for someone who exercises, it should be between .5 and .7 grams per pound of body weight), I was deficient. Also, I was probably deficient in Omega 3s (even meat eaters are typically deficient in this essential fatty acid).

So I overhauled. I incorporated a protein shake in the morning with flax, wheatgrass, sunflower seeds, and fruit. I started eating brown rice, veggies, and tofu or a salad with legumes for lunch. I eat fruit daily, and I eat a salad or greens and veggies (including sea vegetables) at night. I moved away from processed foods, and I instantly saw improvement. I have more energy, I’m happier, I can run faster, I eliminate more than once a day, and my hair grew. I now realize that although I felt like I was healthy because I gave up meat, eggs, and cheese products, I still had to work to achieve true health.

When people ask, “So what do vegans eat?”, I tell them. Eat flaxseeds for Omega 3s and sunflower seeds for Omega 6s. Eat wheatgrass and greens. Juice ’em if you have to, but I like them steamed with lemon juice and garlic. (Raw is always best, though.) Eat a variety of fruits, but try to stick with what’s in season. Strive to only eat organic products. They are becoming easier to find and are cheaper than a few years ago. My last piece of advice for vegans is to supplement with a vitamin and maybe even an iron pill because iron is very difficult to absorb unless it comes from heme sources (read: animal flesh). You should seek advice for supplementation from a nutritionist or a doctor, but I think educating yourself is important too.

Even though I still eat an occasional fake meat or processed food, my diet is pretty much devoid of the chemicals that are part and parcel of standard grocery fare. I am blessed with year-round farmers’ markets and easy access to organic grocery stores, and I’ve also noticed that organics and fruit-sweetened items are appearing on the shelves of my local Kroger’s.

The process of educating oneself on eating well and being a vegan is a daunting one, I know. I wish that when I first decided to take the ethical and enlightened path in life, someone had stressed to me how important the nutritional aspect was. Convenience is easier but far less rewarding. And anyway, eating foods made from chemicals or stripped-down versions of plant products is really just buying into the industry that’s making sickness a way of life for most people on the planet. So while you’re out there protesting the murderous fur industry or evil vivisectors, do it with a shot of wheatgrass and a carrot juice chaser. Hopefully, we’ll outlast them.

Author Bettina Rosmarino uses her high energy levels to further animal rights and save the planet. She can be reached at brosmar at hotmail dot com.

Asparagus is full of vitamins, minerals, and fiber. It has been cultivated around the world for centuries, dating as far back as ancient Egypt. What’s the secret to tender asparagus? Using a paring knife, cut a half-inch off the bottom of the stalk. If it cuts easily, it will be tender. If it resists cutting, try again a half-inch higher until you find the place where it can be sliced easily.

This soup is light, healthy and tasty. It’s great for a spring lunch or light supper. Try topping it with spicy croutons, and maybe a dollop of soy sour cream.

This is a really flavorful sauce that could be the foundation for a zillion variations. Try tofu or a chicken substitute instead of tempeh. Add some shitake mushrooms. Use brown or white rice instead of soba noodles. Omit the curry powder and just enjoy the peanut sauce.

1. In a medium-size pot over medium heat, whisk together the sauce ingredients. Heat to boiling, stirring constantly, making sure all peanut butter and miso lumps are dissolved. Remove from heat and set aside.

2. Fill a pot with water and bring to boil for soba noodles. Cook according to package directions.

3. Heat the oil over medium heat in a wok or heavy skillet. Add the garlic, onion, bell peppers, and tempeh. Stir fry for about 5 minutes. Add the zucchini and frozen veggies and continue to stir fry until the vegetables are just tender. Stir in the peanut sauce; heat tempeh and veggies until simmering. Remove from heat and serve over soba noodles.

Make sure you use red and yellow bell peppers for this soup. The colors contrast beautifully with the brilliant green cilantro for a festive dish. If you prefer vegan chowder, stir in 2 cups of your favorite unsweetened non-dairy milk after your soup is ready. Heat through and serve.

1. In a large stewpot over medium heat, sauté the onion and garlic in the canola oil until the onion is translucent. Add the bell peppers. Stir in 1/4 cup vegetable broth, flour, cumin, chili powder, and oregano. Cook for about 5 minutes.

2. Add remaining 2 cups vegetable broth and water. Stir in Worcestershire sauce. Add potatoes and bring soup to a boil. Reduce heat to low and simmer, uncovered, for about 15 minutes. Increase heat to medium and stir in frozen corn, green chilies, pinto beans, and cilantro. Cook for about 5 more minutes until ingredients are heated through.

1. Put sun-dried tomatoes in a small bowl. Add enough boiling water to completely cover the tomatoes. Cover the dish and set aside.

2. In a large stewpot over medium heat, sautè the onion and garlic in the canola oil until the onion is translucent. Stir in the green chilies, cumin, broth, and tomatoes. Cover and bring to a boil. Reduce heat and simmer for about 5 minutes. Chop the softened sun-dried tomatoes and add to the soup. Cook for an additional 5 minutes. Add the black beans and cook for 5 minutes.

3. If you have an immersion blender, use it to puree about half of the soup. If you’re using a blender or food processor, process about half of the soup and return to the pot. Add salt and stir.

4. Serve with tortillas and a side salad (or maybe some tortilla chips).

Ratatouille is a wonderfully flavorful French vegetable stew; it can be eaten hot or cold, and it’s very filling! Try adding a thick-sliced fresh baguette to complement this tasty vegetable stew. This recipe takes advantage of your summer garden vegetables. Allow some prep time – you’ll be slicing and dicing. We added a teaspoon of Herbs de Provence for an intense country French flavor.

1. Heat olive oil in a large pot over medium heat. Add the garlic and onion and continue to sauté until onion turns translucent, about 5 minutes. Add tomato sauce and stir. Pour in vegetable broth and stir until the liquid begins to bubble.

2. Add the diced eggplant, zucchini, bell peppers, mushrooms, and dried Herbs de Provence. Stir gently to combine, reduce heat to medium-low, and cook for 15 to 20 minutes, stirring every couple of minutes. It may look like there is not enough liquid, but do not add liquid – the vegetables will release a lot juice as they cook. Just keep stirring every couple of minutes. The vegetables should be tender but not mushy.

3. Stir in the diced tomatoes. After a minute or two, the tomatoes will be heated through. Turn the heat down to the lowest setting. Stir in the chopped parsley and basil. Add salt and pepper to taste – Sue adds about 1/2 to 1 teaspoon of salt and 1/4 teaspoon black pepper. Although ratatouille is usually served hot, it is also delicious served at room temperature the next day, which allows the vegetables a chance to reach their optimum flavor.

2. Meanwhile, mix breading ingredients. In a deep pan, heat oil (test by dropping a tiny piece of tofu into the oil—if it sizzles, it’s ready). Coat tofu slabs with breading mix and fry in oil until golden brown on all sides. (For a healthier version, lightly grease a pan and bake breaded tofu slabs in a 350° oven. Turn once after about 25 minutes and bake for another 15 or 20 minutes.)

The inspiration for this soup comes from several sources, including an excellent booklet, Nature’s Healing Grasses. It was written some 30 years ago by H.E. Kirschner, a physician who healed people afflicted with serious illness by putting them on a simple regimen: They would prepare a “green drink” at least once a day. It consisted of several greens, including “weeds” like malva, purslane, and lambs-quarters, as well as cultivated greens like parsley, placed in a blender and blended with pineapple juice.

I call it an “energy soup” because in my experience, it is easily digested and has the effect of enhancing one’s aliveness and well-being. We’ve been preparing “energy soup” at Living Tree Community for over a decade. We serve it at every meal. Here’s our basic recipe: